Vegetarian Diet Chart

MealsWeek 1Week 2Week 3Week 4
Meal 1 (Early morning)1 fruit of your choice + 3-4 mixed seeds such as watermelon, flax, sesame, melon to name a few.10 ml wheatgrass juice + 5 to 6 almonds and walnuts10 ml Spirulina or green leafy veggie juice + 1 fruit of your choice10 ml Amla juice + 3-4 walnuts and almonds mix.
Meal 2 (Breakfast)Open paneer sandwich with mint chutney / 2 idlis with sambhar / Akki roti with dill leaves and sambhar / 2 egg omelette with 2 whole grain bread slices / 2 multi grain mixed vegetable paranthas + 1 glass of vegetable juice of your choice.2 medium vegetable uthappam with sambhar / 1 bowl vegetable dalia upma + chutney / 2 medium paneer, oats and ragi dosa with sambhar / 1 bowl fruit, flaxseed and oats porridge / 1 bowl red rice or brown rice pulse-mixed pongal + 1 bowl sambhar / 1 sprouted red rice poha + 1 glass vegetable juice of choice1 bowl vegetable sprout poha with chutney / 3-4 dal paddu with sambhar / 2 oats idli + sambhar / 2 methi parantha with low-fat curd / 2 mixed vegetable adai uttapams + 1 bowl mixed veg sambhar.2 medium dal paranthas (made from leftover dal if any) + 1 bowl low-fat curd / 2 Ragi veggies paddus with peanut chutney / 2 small and fluffy vegetable pancakes / 2 paranthas + 1 bowl vegetables raita / Paneer and vegetable rice bath (from leftover rice) + 1 bowl curd / 2 idlis with sambhar
Meal 3 (Mid Morning) 4 walnuts and 2 dates / Fruit of your choice/tender coconut water with malai1 glass Whey protein shake with milk / assorted fruit platter / Trail mix/Tender coconut juice with the malai.1 fruit of your choice/fistful of Assorted nuts / 2 tbsp of trail mixAmaranth seeds chikki / 3-4 dry fruits / 1 bowl cut fresh fruits of choice
Meal 4 (Pre-lunch)1 plate of preferred salad with vinegar dressing. Recipe suggestion from blog1 bowl minestrone soup with more veggies and less of pasta.1 bowl sprout salad of choice / 1 bowl mixed veggies chunky soup.1 bowl sprout salad / 1 bowl grilled chicken or fish salad
Meal 5 (Lunch)2 multigrain roti / 1 Katori red or brown rice + 1 bowl dal / pulses like rajma / Egg bhurji / non-veg subji + 1 bowl low-fat curd 2 multigrain roti + 1 bowl vegetable subji / non-veg subji + 1 bowl boiled pulse chaat (rajma, chana, black chana, green moong etc) / 1 bowl red or brown rice + 1 bowl mixed vegetable subji + 1 vegetable egg omlette.2 multigrain roti + 1 bowl veg or non-veg (seafood, fish, chicken) subji of choice + 1 bowl of thick dal / 1 bowl red rice + 1 bowl mixed vegetable sambhar + 1 bowl subji + 1 bowl low-fat curd 1 bowl millet and dal khichdi + 1 bowl mixed vegetable kadhai / 2 multigrain roti + 1 bowl non-veg subji or egg bhurji +1 glass of spiced buttermilk / 2 vegetable millet uttapams + 1 bowl sambhar.
Meal 6 (Mid-evening)1 glass of tea or coffee / 1 glass buttermilkNo MealNo MealNo Meal
Meal 7 (Snack)1 fruit of your choice / 1 glass whey protein drink /1 bowl Sprouts bhel2 multigrain flour khakras / 1 fruit of your choice + 1 cup green tea / Trail mix with mixed seeds.Til or peanut chikki with 1 cup spirulina and mixed veggie juice. 1 cup spiced boiled corn or 1 corn on the cob + 1 cup coffee, tea or green tea/ 1 Fruit of choice / 1 glass whey protein drink
Meal 8 (Dinner)1 bowl chicken gravy + 1 bowl rice / 2 multigrain rotis + salad + 1 bowl low-fat curd / 1 bowl vegetable dalia upma or 1 bowl millet vegetable upma + 1 bowl sambhar + 1 bowl of salad or soup 1 bowl vegetable brown rice basmati chicken biryani/ vegetable pulao + 1 bowl vegetable raita + 1 bowl vegetable or chicken salad of choice / 1 bowl steamed red rice + 1 bowl mixed vegetable sambhar + 1 bowl non-veg / vegetable subji + 1 bowl salad of choice / 2 multigrain roti + 1 bowl mixed spiced dals / fish curry + 1 bowl curd.1 bowl fruit and veggie mixed salad of choice + 2 bran rotis (wheat roti or oat bran) + 1 bowl of non-veg subji / 1 bowl red rice or brown rice + 1 bowl dal + 1 bowl curd1 bowl vegetable and mixed seeds salad + 2 multigrain roti + 1 non-veg subji or dal of your choice / 1 bowl red or brown rice + 1 bowl mix veg sambhar + 1 egg bhurji.
Meal 9 (Post dinner) 4-5 pieces of nuts/ 1 glass warm low-fat milk1 glass of whey protein shake if missed during snack or simply a glass of warm milk.1 glass of whey protein shake1 glass warm milk.